Weight loss supplements are dietary supplements that are marketed with various claims, including reducing macronutrient absorption, appetite, body fat, and weight, and increasing metabolism and thermogenesis. These supplements can contain dozens of ingredients, and some contain more than 90. Common ingredients in weight loss supplements include botanicals (herbs and other plant components), dietary fiber, caffeine, and minerals. However, many weight loss supplements have ingredients that havent been tested in combination with one another, and their combined effects are unknown.
While some weight loss supplements have been found to be effective, many are expensive, and some of these products’ ingredients can interact or interfere with certain medications. Additionally, some weight loss supplements have been found to contain hidden ingredients, such as prescription drugs, that may be harmful. It is important to consider what is known—and not known—about each ingredient in any dietary supplement before using it.
Here are some common ingredients in weight loss supplements and what is known about their effectiveness and safety:
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Chitosan: This is a fiber that comes from chitin, which is found in the shells of crustaceans. It is supposed to help you lose weight by blocking fat in your food from being absorbed into your body. However, there is little evidence to support its effectiveness for weight loss.
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Chromium Picolinate: This is a mineral that is supposed to help regulate blood sugar levels and reduce cravings. However, there is little evidence to support its effectiveness for weight loss.
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Conjugated Linoleic Acid (CLA): This is a popular supplement that contains chemicals found in a fatty acid called linoleic acid. There are claims that it may help curb body fat and help you stay full. The research on CLA for weight loss is mixed.
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Glucomannan: This is made from the konjac plant and is supposed to help you lose weight by blocking fat in your food from being absorbed into your body. Very early studies suggest it might be helpful, but other evidence shows it doesnt work.
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Green Tea Extract: This is supposed to help you lose weight by increasing metabolism and fat burning. Some studies have found it to be effective, but others have not.
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Green Coffee Extract: This is supposed to help you lose weight by reducing the absorption of carbohydrates and increasing metabolism. However, there is little evidence to support its effectiveness for weight loss.
It is important to note that weight loss supplements are not regulated by the FDA in the same way that prescription drugs are. Therefore, it can be difficult to know exactly what you are getting and whether it is safe. If you are thinking about taking a weight loss supplement, it is important to talk with your healthcare provider, especially if you have high blood pressure, diabetes, heart disease, liver disease, or other medical conditions.
